Golden Aegean Fish Stew
A modern tribute to the classic Greek fisherman's soup, this stew is both rustic and refined. Aromatic fennel, leek, and a hint of saffron create a stunning golden broth, rich with the flavors of the sea. By poaching a mix of accessible fish and mussels and adding hearty cannellini beans, we achieve a deeply satisfying meal that is fully compliant with the heart-healthy Mediterranean diet. It’s a one-pot wonder that delivers on comfort, nutrition, and elegance.
Servings 6
Calories 546kcal
Ingredients
- 1/2 cup extra virgin olive oil divided
- 1 large yellow onion chopped
- 1 large leek white and light green parts only, rinsed well and sliced
- 1 small fennel bulb trimmed and thinly sliced
- 5 cloves garlic lightly smashed
- A generous pinch of saffron threads
- 2 ripe Roma tomatoes grated (or 1/2 cup canned crushed tomatoes)
- 6 cups water or low-sodium vegetable broth
- 1 bouquet garni 1 bay leaf, 4 sprigs fresh parsley, 2 sprigs fresh thyme, tied with kitchen twine
- 1.5 lbs medium potatoes well-scrubbed and cut into 1.5-inch chunks
- 3 medium carrots peeled and sliced into 1-inch rounds
- 1 15-ounce can cannellini beans, rinsed and drained
- 2 lbs mixed firm white fish fillets e.g., cod, sea bass, snapper, cut into 2-inch pieces
- 1 lb fresh mussels scrubbed and debearded
- 2 medium zucchini trimmed and sliced into 1-inch rounds
- 1/3 cup fresh lemon juice
- 1/4 cup chopped fresh parsley or dill for garnish
- Freshly ground black pepper
Instructions
- In a large Dutch oven or heavy pot, heat 1/4 cup olive oil over medium heat. Add onion, leek, and fennel; sauté 8–10 minutes until softened and fragrant but not browned. Add garlic and saffron; cook 1 minute more.
- Stir in tomatoes; cook 2 minutes. Pour in water (or broth), add the bouquet garni, and season with a few grinds of black pepper. Bring to a lively simmer.
- Add potatoes and carrots. Reduce to a gentle simmer, cover, and cook 15–18 minutes, until vegetables are just beginning to turn tender (potatoes should yield to a fork).
- Gently nest the fish pieces into the simmering broth (optional: bundle fish in a loosely tied cheesecloth pouch to keep pieces intact).
- Add cannellini beans and zucchini. Return to a simmer and cook uncovered 8–12 minutes, until the fish is opaque and flakes easily.
- Discard any broken or cracked mussels. Add mussels, cover, and cook 3–5 minutes until all have opened; discard any that remain closed. Turn off the heat.
- Remove the bouquet garni. If a cheesecloth pouch was used, lift it out and transfer the fish to a platter; otherwise, use a slotted spoon to transfer fish and vegetables as desired. Stir in lemon juice and the remaining 1/4 cup olive oil. Taste and, only if needed, finish with a small pinch of sea salt.
- Ladle broth into bowls, garnish with parsley or dill, and serve immediately with the platter of fish and vegetables for sharing.
Notes
- Salt Management: This recipe contains no added salt. The natural salinity from the mussels and the robust flavor from the aromatics provide plenty of taste. Adjust with a small pinch of sea salt at the very end only if absolutely necessary.
- Fish Selection: The key is to use a firm fish that holds its shape. Halibut, monkfish, or even swordfish are excellent alternatives or additions.
- Serving Suggestion: Serve with a side of crusty, whole-grain bread for dipping into the incredible broth.
Nutrition Information
Per serving (approximately 1/6th of the recipe)- Calories: 546
- Total Fat: 20 g
- Saturated Fat: 3 g
- Sodium: 390 mg
- Total Carbohydrate: 47 g
- Dietary Fiber: 10 g
- Total Sugars: 8 g (0 g added)
- Protein: 40 g